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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
1 Folate: Lentils are among the most folate-dense foods, so try to incorporate them into your diet. 2  Leafy greens, such as spinach, kale and collard greens, are also high in folate. 3  Thiamine: Kidney beans are rich in thiamine as well as folate, making them a really great mood-boosting food.